Standing Elbow Circle
Loosen up those stiff shoulders! Standing Elbow Circles gently improve mobility and coordination in this easy warm-up.
Muscle Groups
Primary
Secondary
Instructions
Standing Elbow Circles
Starting Position
1. Stand up straight with your feet shoulder-width apart.
2. Keep your knees slightly bent for balance.
3. Raise your arms to the sides so that your elbows are bent at a 90-degree angle, forming a "goalpost" shape with your arms.
Movement Instructions
1. Initiate the Circle: Begin by rotating your elbows in small circles in one direction (e.g., forward). Keep your upper arms still and focus on moving your forearms.
2. Increase the Size: Gradually make the circles larger while maintaining control. Ensure that your shoulders remain relaxed and you are not shrugging.
3. Reverse the Direction: After about 15-20 circles in one direction, reverse the movement and start making circles in the opposite direction (e.g., backward). Maintain the same range of motion.
4. Continue the Exercise: Alternate between directions for about 30 seconds to 1 minute, focusing on smooth and controlled movements.
5. Finish: Slowly bring your arms back down to your sides to complete the exercise.
Tips
- Keep your core engaged to maintain stability.
- Breathe steadily throughout the exercise and avoid holding your breath.
- If you feel any discomfort in your shoulders, reduce the size of the circles or stop the exercise.
Benefits
- Improves shoulder mobility.
- Enhances coordination and balance.
- Warms up the upper body for further exercises.